CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
15 Squats
9 Burpees
BARBELL
BAR: Squat Clean Thruster + Hang Squat Clean Thruster (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 20 /
Min 1 – 10/7 cals bike
Min 2 – 5 KBS + 5 Goblet Squats + 5 Sumo DL High Pull, 55/35 | 45/25
Min 3 – 30 DU’s + Max Sit ups | RX+ 30 DU’s + Max T2B
Min 4 – rest
WOD
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WOD: Metcon (Time)
2 Rds / 20 cap
50/35 Cal Ski
40 Push-ups
30 Hang Squat Cleans, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
30 WBS
20 Burpees
10 Cals Bike